WOD-dEcODER

Sometimes it can feel like starting CrossFit seems more learning a new language so to help decode the WOD (Workout Of The Day) we’ve created a little cheat sheet.

WOD

Workout of the Day

3×8

Sets and Reps, eg 3 sets of 8 reps

AMRAP

As many rounds or reps as possible in a set amount of time – eg AMRAP 10 is 10 minutes

AIR SQUAT

Body weight squat (no weight)

BMU

Bar muscle up

Box

The CrossFit gym

BURPEE

It’s a love-hate thing

BW

Bodyweight

C&J

Clean and Jerk

C2B

Chest to bar pull up

CFT

CrossFit Total – the sum of your heaviest Press, Squat and Deadlift

CHIPPER

Workout with a large number of reps

CL

Clean – lifting weight to front rack position

DL

Deadlift

DU

Double unders

EMOM

Every minute on the minute or E2MOM, every 2 minutes, complete a set amount of work, then rest

GOAT

Your least favorite exercise – everyone has one

GPP

General physical preparedness, aka “fitness”

HSPU

Hand stand push up

JERK

Olympic lift receiving the bar overhead by pressing under the weight

K2E

Knees to elbows

KB

Kettlebell

METCON

Metabolic conditioning workout aka high intensity workout

MU

Muscle up

MWOD

Mobility workout

NFT

Not for time

OHS

Overhead squat

PISTOL

Single leg squat

PR/PB

Personal record or personal best

REP

Repetition – one performance of a movement

RFT

Rounds for time

RM

Rep max, your max lift for the set number of reps (1RM/5RM)

RMU

Ring muscle up

ROM

Range of motion

ROMWOD

Mobility workout

SN

Snatch – ground to over head in one movement

S2O

Shoulder to overhead (any press or jerk)

SDHP

Sumo deadlift high pull

SET

A number of repetitions. e.g., 3 sets of 10 reps

SQ

Squat

TABATA

Timed workout of 20seconds work, 10 seconds rest

TGU

Turkish get-up

T2B

Toes to bar

UB

Unbroken reps

WB

Wall balls

The ‘Girls’

These are named benchmark workouts that exist throughout the global CrossFit community. Don’t underestimate the girls – they are tougher than
they look

HERO WOD

These are the other benchmark workouts. They are named after fallen military
personnel, law enforcement officers, and other CrossFitters who have fallen in
the line of duty. These workouts tend to be long and hard